I love a good home workout as much as the next person! You can do them anytime, without childcare, and certainly without worrying about being presentable for society. Sigh of relief, right? My question for you is, have you tried Wall Pilates?
Pilates originated in New York City in the post-WW1 era. It was invented by Joe and Clara Pilates, who brought it back to New York after Joe had developed the practice while working as an orderly in a hospital in Germany, helping veterans who were unable to walk. Joe rigged parts of their beds to help support the patients’ limbs as they worked through the method. Pilates’ core foundations are breath, concentration, centre, control, precision and flow, and its three main principles are breath, whole-body health and whole-body commitment. Fast forward to 2024 in our post-COVID world, and it has quickly become the biggest fitness trend of the year!
When gyms closed in 2020, many people installed home gyms for at-home workouts, which have evolved to include this simple practice, which is essentially the same as that originally shared by Joe and Clara Pilates. Wall Pilates involves using a wall to create resistance to help develop strength, with the wall mimicking the foot bar that was originally used in formal Pilates exercises.
What you need is a mat/towel and a wall nearby. In this variation of traditional Pilates, you press up against a wall (with your feet, arms, back or side) to practice squats, planks, etc., using the wall and your body weight to add resistance against gravity. With slow, controlled movements, Wall Pilates can help improve your flexibility, increase balance and stability and, on a humorous note, potentially confuse your housemates or family if they aren’t familiar with the exercise.
Benefits:
- Easy Access – Wall Pilates is available to anyone with a wall and mat/towel. If you don’t have either of these, I’m sure you have a friendly neighbour who does! There’s no need for specialised equipment, which makes it easier to practice in the privacy of your own home.
- Mind-Body Connection – These movements improve your kinaesthesia (ability to sense your body and how it moves in space). With a regular Wall Pilates exercise routine, you will also improve mobility and flexibility by lengthening your muscles and improving your range of motion. Being mindful of the exercise will help you get more in tune with your body.
- Strength and Coordination – Many athletes love Pilates due to its improvement in coordination and strength. Wall Pilates will make you feel stronger and more able to perform accurately and with balanced movement in any other sport you participate in.
- Improves sleep, digestion and gut health.
- Helps with Osteoporosis and arthritis and increases bone density.
- Wall Pilates is a gentle exercise with low injury risk, and regular practice will help build bone mass.
- Reduces curvature of the spine, stretches and helps with spinal adjustment.
- Strengthens abs, increases core strength, and strengthens glutes and back muscles.
- Gentle exercise for pregnant women. They will benefit from this type of exercise as it is a fantastic way to adjust your ever-changing body as you journey through the pregnancy, and it also helps prepare the body for delivery.
- Coupled with breathwork, Wall Pilates relieves stress and helps you relax.
- Reduces menstrual cramps by lengthening and opening the lower back muscles and pelvis and helps with pain relief.
YouTube is a great resource to investigate some free workouts, a try before you buy with any Wall Pilates apps that are on offer. It is recommended to speak to your health care provider before attempting any new exercises, especially if you suffer from injuries and ailments that may impact your movement. For those who would like a brief rundown on some of the covered movements, I have provided a short list below that you could research. I hope you enjoy exploring this trending exercise as much as I do, your fellow home workout enthusiast!
Roll Down – Like the roll-up on the mat, it is great for opening the back and hips while engaging the abdominals.
Wall Sits – Like footwork on the reformer, wall sits can be helped or done in a steady flow, engaging the lower body abdominals.
The Hundred – This may seem strange to do on the wall, but it is still quite effective in warming up the body and firing up the abdominals.
Push Ups – With your wall, you can adjust the angle of the incline, making it more accessible or challenging depending on your needs.
Arm Circles – A great way to open the shoulders and back while maintaining alignment of the spine.
Single Leg Circle – A Mat exercise that can easily be adapted to the wall to help with your balance, stability and core strength.
Side Leg Lifts – Taking the leg series from the mat to the wall will tone your legs and challenge your balance.
Bridge – If you’re able to get onto the floor then incorporating the Wall can take this exercise to the next level.
Leila Verban, Our Expert
Leila Verban is a creative writer and a qualified Yoga teacher who is the sole owner of Earth Side Yoga. Situated at the base of the Eungella Range, she continues to evolve her practice and refine her skills to incorporate counselling, meditation, energy healing and positive manifestation.
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
